7min amrap
20 Cal Bike
15 DeadLifts 135/95
10 Pull ups
2min rest
7min amrap
25 cal Row
20 S2OH 135/96
10 Box Jumps
2min rest
7min amrap
50 dubz
25 HR Push-Ups
15 Front Squats 135:95
Warm up
Running drills across the gym
5mins to run 800m
3mins squat jumps
2mins slam balls
1min battle ropes
1min rest
1min row
2mins kB swings
3 mins burpees
3min rest
6min ascending ladder
1,2,2,4,5… each movement
DB for all
DL
Curls
Press
2min rest
5min to run 800m
Core
Coaches choice
22min amrap
Teams of 2
150 KBS 24/16
( every time you break 5 Synchronized Burpees)
50 cal bike or row
100 DB Thrusters 35/20
50 cal Bike or Row
75 push up Rows 35/20
FlexFriday **Partner
6rds, 90s work:90s rest. P#1 works while P#2 rest.
A.10-12 Reps. Choose a weight that is challenging!
B. AMRAP the remaining time
A. Bench Press/Floor press B. Push-up
*3rds each person
—Rest 90s—
A. BB Squats
B. 100m Sprint *3rds each person
—-90s Rest—-
A.BB/DB Bicep Curl
B. RB PVC Curl *FAST *3rds each person
—-90s Rest—-
A. DB OH Tricep Extension B. RB press down*FAST
FlexFriday **Partner
6rds, 90s work:90s rest. P#1 works while P#2 rest.
A.10-12 Reps. Choose a weight that is challenging!
B. AMRAP the remaining time
A. Bench Press/Floor press B. Push-up
*3rds each person
—Rest 90s—
A. BB Squats
B. 100m Sprint *3rds each person
—-90s Rest—-
A.BB/DB Bicep Curl
B. RB PVC Curl *FAST *3rds each person
—-90s Rest—-
A. DB OH Tricep Extension B. RB press down*FAST
FlexFriday **Partner
6rds, 90s work:90s rest. P#1 works while P#2 rest.
A.10-12 Reps. Choose a weight that is challenging!
B. AMRAP the remaining time
A. Bench Press/Floor press B. Push-up
*3rds each person
—Rest 90s—
A. BB Squats
B. 100m Sprint *3rds each person
—-90s Rest—-
A.BB/DB Bicep Curl
B. RB PVC Curl *FAST *3rds each person
—-90s Rest—-
A. DB OH Tricep Extension B. RB press down*FAST
5min ABS-Tabata
-plank reach
-mtn climbers(knees to chest) -Plank dips
-Side plank adduction(side jack)-rt -Side Jack- left
–*Repeat above–
Round 1:
-400m Run
-Walking Lunge thru the gym *every 5 Steps do 10 Jump lunges -100m Run backward
-25 ABmat Sit-ups
Round 2:
-400m Run
-Backward Walking Lunges thru gym -100m Run backward
-25 ABmat Sit-ups
Round 3: *w/ object
-400m Run
-Walking Lunge thru gym -100m Run backward -25 ABmat Sit-ups
*Odd Object carry- plate, sandbag, WB, slam ball, KB, baby:)
Couch Stretch-2min ea leg
10min AMRAP
10/8 cal AB Duck walk to rig 10 Squats
15 ABMat sit ups Inchworm back
4rds: 30s each(24min) -1-KB Thruster
-Bottom of squat hold -Squat jumps
—-30s Rest—-
-Rev lunge w/ KB front raise -Pulse lunge w/ KB O,H -Jump Lunges
—-30s Rest—-
-Push up+shoulder tap -Plank hold
-Plank toe touch —-30s Rest—-
For Time: 30 Snatches, 135# / 95#
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
For Time:
100 pullups
100 pushups
100 situps
100 air squats
20s Each,
Single arm hang twist-rt Single arm hang twist-left KBS Around body- rt KBS Around body-left Single Arm KBS-alt arms Figure 8-KB Btw legs Halo
Core: 20 Turkish Get-up- alternate arms
20min AMRAP
10 Get-Ups – Right
10 Single-Arm KBS- Right 10 Single-Arm KB FS- Rt 5 Get-Ups- Left
10 Single-Arm KBS- Left 10 Single-Arm KB FS- Left 10 Burpee
*Get-Ups- OH Rev lunge to kneel, then back to stand
FINISHER: 400m Single-arm KB Farmer Carry
For Time:
30 Clean and Jerks, 135# / 95#
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
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